This month, I began Speed Sessions with Fleet Feet Nashville. This training group meets once a week at a local high school to complete track workouts. The aim is simple. Do speedwork. Get Faster.
In total honesty, I was not looking forward to this. Running uncomfortably fast with a bunch of strangers in the summer heat was not my idea of fun. But, I know that speed work is crucial to running a faster marathon. So, I signed up.
Our workouts are geared based upon our 1 mile trial time run at the first session. My time trial was 8:20. I thought it was the best I had.
This week, I decided I needed to push myself out of my comfort zone. So, I did the workout based on a time trial of 8:00.
The workout called for a ~1.25 miles of warmup, some various exercises, the actual speedwork and a 1 mile cooldown. The speedwork was as follows (based on an 8 minute mile pace) : run 800m (.5 miles) at 4:00, active recovery (walk/jog) for 200m (0.125 miles), run 200m at 1:00, active recovery for 200m, run 200m at 0:57, recovered (walk/jog/catch breath/pep talks for the next round) for 800m.
Thankfully, I found 3 other ladies who were shooting for similar paces – Mary, Jan and Tracy. With each other’s help, we pushed each other through the workout.
I surprised myself and finished the first round with 3:57 for 800m, 0:58 for 200m and 0:56 for final 200m, second round was 4:00/0:58/0:53, third round was 3:58/0:58/0:51.
So, what did I do differently? Well, running with fast ladies definitely helped. I also told myself that I could run the workout based on faster paces. Last, I didn’t leave anything out there. I gave my all to the workout.
The last part is the key to all this. To get faster, you have to give your all to speedwork sessions. That means not standing in your own way of getting faster.
Next week, we have our next time trial. I am going to give it my all and hope for not only an 8 minute mile but something faster. Running fast this week was hard and challenging, but I left the workout feeling amazing. I am really excited for the rest of our training.
Cheers to speedy miles ahead!
Question: Anyone have advice on speed work? If not, anyone have fun plans for the weekend?